AM	L	PM			s	b	r	w
4-Oct	week 2	build
Mon			run 6, swim 1.6k	1.5		1.6		6
Tues	strength training	ride 20 spin	test	1.5			20		1
Wed			run 2:10	2.25				16
Thurs		swim 4k	1.5hr ride, 12min run	3		4	30	1.75
Friday	easy strengh		swim 5k (3300yd straight in 38:30)	1.75		5			1
Sat	3 x 20, 3 brick desc effort on bike, even effort run			4.5			60	9
Sun	ride 75 w 1 loop of course @ near pace	swim 2k		4.25		2	77
				18.75
11-Oct	week 1	peak/taper				s	b	r	w
Mon			run 7 easy	1				7
Tues	strength training		class	0.65					1
Wed		swim 3.2k	run 9 w tempo	2		3.2		9
Thurs	swim 4.1k w threshold 2k	ride 1.25hr, run 10min		2.5		4.1	25	1.5
Friday	strength training		run 4 easy	1.25				5
Sat		swim 2.5k ride 32		2.25		4	40
Sun	ride 25 easy-mod run 6 (hospital hill)			2.25			20	5
				11.9
18-Oct	week 0	taper
Mon		swim 2.7k		1			2.7
Tues	run 3 with 1/2 mile tempo	ride 45min easy		2.5			15	3
Wed	swim 1.5k easy		ride 40min or so with 3-4 short pickups	1.25		1.5	15
Thurs	easy 1.5k swim	easy 3m jog		0.5		1.5		3
Friday	off, maybe short spin
Sat	GFT			10.5		3.8	112	26
Sun
				15.75
25-Oct						s	b	r	w
Mon
Tues
Wed
Thurs
Friday
Sat
Sun
				0
totals	week 2	week 1	week 0	week 4
swim (k)	12.6	11.3	6.8	0
bike (m)	187	85	144.7	0
run (m)	32.75	27.5	32	0
lift	2	1	0	0
time (hrs)	18.75	11.9	15.75	0
total time:	46.4
average	15.47
15 weeks prior to GFT race week averages:		high	low
swim (k)	8.81	12.6	5.50
bike (m)	156.60	260	60
run (m)	31.76	41	25
lift	1.07	2	0
time (hr)	15.69	21.5	9
stretching	about 1.25hr	2	1